Chest press! Push ups! Flyes! Deadbug! Some of our favourites combined in a challenging 30 minutes to work your entire upper body! Ensure you fully warm up the entire body as you also use your legs during push ups and plank positions!
For this chest & core session you will need a pair of dumbbells and your mat. I will also be using a yoga block for some uneven push ups to gain deeper depth in push ups though this is not necessary!
The dumbbells I am using are 17.5kg each for chest press and then 9kg each for flyes!
After the compound movements, there is a staple of diamond press, to x1 slow rep to then full range (40/20/40) so essentially 1 minute 40 of work! You can use either x1 heavier dumbbell if you prefer or x2 dumbbells but if using two dumbbells, really focus on squeezing the dumbbells together!!
The timer will be on for 40 seconds of work, 20 seconds rest however as we progress through the workout, the 20 seconds rest could be a hold or push ups for example! It will all be on screen for you to follow along!
CHEST PRESS
CHEST PRESS
CHEST PRESS
X1 REP SLOW PUSH UP!
FLYES
FLYES
FLYES
X1 REP SLOW PUSH UP!
HOLLOW EXTENSION
HOLD!
HOLLOW EXTENSION
HOLLOW EXTENSION
HOLD!
HOLLOW EXTENSION
Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS
SIDE PLANK TO PUSH UP (all same side)
SIDE PLANK LIFTS!
SIDE PLANK TO PUSH UP (same side)
SIDE PLANK TO PUSH UP (switch side)
SIDE PLANK LIFTS!
SIDE PLANK TO PUSH UP (same side)
Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS
DEADBUG ONE SIDE
HOLD!
DEADBUG SAME SIDE
DEADBUG SWITCH SIDE
HOLD!
DEADBUG SAME SIDE
Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS
SIDE PLANK TO HOVER(all one side)
HOLD!
SIDE PLANK TO HOVER
SIDE PLANK TO HOVER(switch side)
HOLD!
SIDE PLANK TO HOVER
Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS
Finisher:
40 SECONDS PLANK
20 SECONDS PUSH UPS
40 SECONDS PLANK
20 SECONDS PUSH UP PULSES
Even though this is a chest workout, your triceps will be working alongside front delts!
During the core exercises, think about ‘bracing your core for impact’ ie. if you were about to be hit in stomach area.
When lying flat on mat on your back, think about not allowing room in lower back to fit a hand under. Push the lower back right down into the mat.
If is so important to only extend legs to where you can maintain your lower back on the mat.
During the chest press & flyes, inhale on lowering, exhale on the lift!
Compound movements, isometrics, slow reps, pulses! A jam packed 30 minutes focusing on the chest muscles and entire core!
And a great session to practice those push ups when you already pre-fatigued!
Enjoy everyone!
Day 18….. well done to you! You are AMAZING!!!
Cx
To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!
Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine: https://youtu.be/Wf7BDS2KHGs
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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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Caroline let me say something. Yesterday I went to the gym because I don't have an access to heavier dumbbells. So I decided to do your workout which is Epic Heat Day 6. I'm really excited as it is my first time to do your workout in the gym and guess what? A lot of people notice how good my push ups is and they ask me how would I do it. As a women, very few can do this in my place. I said unto them that you are my trainer and I follow your workouts and tell them to subscribe in to your channel. 🥰 I feel so proud of you! And at the same time I'm really happy that I get stronger and my progress is really good because of you. You really changed everything for me including my fear of lifting weights and I feel motivated ❤ thank you Caroline ❤
you killed me with this workout
Great workout for after work.
You’re they best I can’t stop thinking about about you definitely my fev sports guru I will loved too meet you someday day manifesting 🙏🏼🙏🏼💪🏻 queen behaviour 🔥💥
You are amazing ❤
Completed at 2x 😅
Round 2
I used 2 x 35 lbs for chest press..
2 x 20 lbs for flyes and diamond press..
1 x 15 lb for dead bugs..
and dropped to 1 x 35 lb for the last diamond press set.
Woo wee! That definitely was one of the hardest chest workouts I've done! I'm really feeling it!
Day 18 done 🎉
The staple especially was really challenging. I underestimated this workout when I started haha
Thanks 🙏
10-15-24 🎉🎉can't believe I chest pressed 40lbx2!!!
loved it from the very beginning until the end!
I love upper body day more and more . Although still not very strong I’m getting stronger. A few changes because of the shoulder but still very enjoyable and measurable. Min of 5kg used with 10 😮kg for the diamonds 😊. Thanks Caroline.
Done🎉 This one drug for me a little because of the floor work, but abs are important too!👍😊
Wow 🔥 🔥 🔥
Done!
completed July 23, 2024 with 30lbs and 17.5lbs DB
OMG your ending just made me cry 😮😢🎉❤❤❤ ohh so sweet. Brother enjoy each blessed moment Om Mani Padme Hum 🙏 The Buddhist practitioner ❤ sending all my merits to you today 🎉
I felt like the dog in the room on fire saying this is okay except the dog is doing the diamond press staples hahahaha fire workout
Gracias 🙏🏻,
Those side planks were humbling
We were here on 28.06.2024…we are alive..😂😂
Thankyou Caroline for shaking my legs without even seeing them😂
I cheated
done
Completed 5/15/24.
Treino pago
4/24 ' I used 30s and 15s until the last diamond press staple, I dropped to 25. I took lots of breaks and burned 105 calories.
Let’s Go!!! ❤️🏋️♂️CG!!!
Round 4 in 2024!!!💫
After yesterday’s leg day! To this 🙌🏻🫶🏻 let’s go!!!!!!!
DID IT! Felt amazing! Cant wait for next one
Amazing workout! Thank you!
100224
I love your workouts, they are helping me build up my strength after breaking my wrist ❤
Done 🙂
Tomorrow I'll need assistence with brushing my teeth I think…